Push, Pull, Squat

Inspector Coptoor

Warm up - 2 x 10
Bw squats
Bw lunges
Shoulder dislocates
Band pullaparts
Birddogs
Clams

Pull ups
+5kg
5,5,5,5

Curls @ 30kg
10,10,10,10

Rolling DB Tri Ext
12kg DBs - 10,10,10,10

Conditioning

Sled drags
Sled*+ 20kg - 150m downhill & 150m uphill
16kg KB press - 5 per side
20kg KB swings - 10
Did 4 rounds of these taking enough rest til I felt able to go again

Sled pull
Sled + 20kg - 150m downhill & 150m uphill
20kg KB press - 10 per side
20kg KB swings -20
Just did this the once
Was absolutely horrendous pulling the sled with a paltry 20kg on it up that feckin hill.*

10' block
5 x 17 inch box jumps
10 x 20kg KB swings
13 rounds

Swiss ball plate sit ups
+ 10kg - 3 x 20

Swiss ball plate rotations left to right
+ 10kg - 3 x 20

Barry.Oglesby

Just thought I'd chime in.


In your conditioning work blocks you've got a strange mix of exercises. Think less "what can I fling in here that will be hard" and more "what template should I follow". If you're looking for a systematic conditioning effect you should have a push, a pull, and a lower body dominant exercise.

Yes your training looks mental. Mental. But I'm sure you have a plan...

Inspector Coptoor

Input appreciated Barry.
Yes, I have a plan.
You stick to the bjj

itsallaboutheL

lol

the drifter

I have a question..no i haven't developed actual feelings and/or give a crap about your training..its your training...

but why don't you roll any more?

Barry.Oglesby

Liam Henners257 wrote: »

Input appreciated Barry.
Yes, I have a plan.
You stick to the bjj

Oh okay, I get it. I'll stick to the BJJ and you stick to the... eh... em...

I'm sure my advice was ****, what would I know?

Da Za

Lama,

I know your just having fun with your training atm and you want to get accustomed to various exercises for various reasons which I know.

But why not have a structered plan while having fun. Improving at the specific exercises will make it more fun. You'll be in a better position to showcase them.

You need a plan and goals to get from A to B.

I personally can't train without a plan, I wouldn't have fun..........everything has to be quantifiable and accountable!!!

You know what I'm saying and I know you're just having fun atm!!

Inspector Coptoor

Barry.Oglesby wrote: »

Oh okay, I get it. I'll stick to the BJJ and you stick to the... eh... em...

I'm sure my advice was ****, what would I know?

I'm pretty sure I was still drunk from last night when I wrote that this morning & looking at it now, I have no clue what the last line was meant to mean so apologies for any offense Barry.

I do take your point on the work blocks and the last couple have been like that, ie squat variation, db press, db row sort of thing. I'll structure them better with that in mind in the future..

the drifter wrote: »

I have a question..no i haven't developed actual feelings and/or give a crap about your training..its your training...

but why don't you roll any more?

I don't have anywhere to do it anymore and I find it very very tough on the body, esp my dodgy right knee & ankle.

the drifter

Liam Henners257 wrote: »

I don't have anywhere to do it anymore and I find it very very tough on the body, esp my dodgy right knee & ankle.

Fair nuff

Inspector Coptoor

Monday morning swim

24 lengths - 700m Made up of:
1 length front crawl as fast as I could
1 length breaststroke nice and handy
60 seconds recovery
X 12

Inspector Coptoor

Strength workout IP 15

Warm up
2 x 10

Box squats
20kg - 10
60kg - 2 x 8
80kg - 5
100kg - 5 x 3

GHR
5 x 10

pull downs (wasn't sure what todo here & had no bands so did full stack ab pull downs)
3 x 12

Chins
BW - 2 x 8
+10kg - 3,3,3,2
+ 5kg - 3

DB floor press with a pause at bottom
22kg DBs - 2 x 8
28kg DBs - 2 x 8
32kg DBs - 3 x 8

DB side arches
32kg DB - 12,12,15 per side

OH plate extensions
20kg plate - 100 reps broken up into sets of 20,15,15,15,15,12,8

Inspector Coptoor

Conditioning (of sorts) this evening

Went running in lough key forest park.

1 mile walk to start of circuit

3 x 1 mike runs at ~75-80% pace
3 mins recovery

1 x 1/2 mile run with 2 min recovery

1 x 100m hill sprint
60 seconds recovery

1 x ~70m hill sprint

1 mile walk back to car.

Surprised I was able to keep up the pace on those runs.
Dipped a bit in the middle but finished strongly.

Swim in the morning and S2 from IP 15 in the evening then

Inspector Coptoor

Conditioning (of sorts) this evening

Went running in lough key forest park.

1 mile walk to start of circuit

3 x 1 mile runs at ~75-80% pace
3 mins recovery

1 x 1/2 mile run with 2 min recovery

1 x 100m hill sprint
60 seconds recovery

1 x ~70m hill sprint

1 mile walk back to car.

Surprised I was able to keep up the pace on those runs.
Dipped a bit in the middle but finished strongly.

Swim in the morning and S2 from IP 15 in the evening then

Inspector Coptoor

Strength 2

Warm up - 2 x 10
Sumos
Scap push ups
Over unders*
3Ls
Step overs
YTWs
Hamstring walks
Really like this warm up

Deadlifts
60kg - 2 x 5
100kg - 5
120kg - 5
140kg - 5
Added belt
160kg - 5,5,5,5,5
Bar was bent to bejaysis & kept rolling in my hands.
Happy enough. Bar prob really only weighs 17kg. Still though, 157kg's not bad weight for 5 x 5.*
Increase by 5-10kg next week.

DB step ups
new exercise to me so 1st set was BW & add weight after.
BW - 8 per leg
2 x 22kg DBs - 8,5,5,5 per leg
Very very tough

Weighted bridging
Hate this a lot
+ 20kg plate - 4 x 45 seconds*

Benching
20kg - 2 x 10
40kg - 2 x 8
60kg - 5
80kg - 5
90kg -5,5,5,5,5
Concentrated on staying tight and controlled my breathing fairly well
Rep 5 on set 4 and reps 4 & 5 were grinders on set 5.
2.5kg next week
Used the only good bar in the gym for these which weighs 19.4kg so happy with that benching

Supported DB rows
34kg DBs - 5 x 15
DBs not big enough

Weighted side bridging
+ 10kg - 3 x 30s per side
Tough. I HATE bridging ergo I need to do it more

Seated DB Hammer curls
12kg DBs - 12
Straps on
22kg DBs - 4 x 8 per arm

Stretching.

So thats my two strength sessions done for the week and it's only Wednesday. Will do some sort of conditioning tomorrow and a rep session on Friday.*

Inspector Coptoor

20 mins of stretching with bands, various yoga positions and rolling my glutes with that horrible cricket ball.

then some rehab/prehab work with a red mini band
face pulls - 4 x 20
band pull aparts - 4 x 20
shoulder dislocates - 4 x 10
rotator cuff work with 5kg DB - 4 x 10

Inspector Coptoor

Ended up taking yesterday off.
Was very sore all over.

Today
Workout 1
5.2km run in 31:34

Pretty poor time. Lower back was giving me jip the whole way through, DOMS from DLing the other day.

Heading over to Ironside now for a light rep session.

Inspector Coptoor

Goblet squat
20kg - 2 x 12
32.5kg - 10
37.5kg - 10
42.5kg - 19
47.5kg - 10
52.5kg - 8

Hanging keg raises
5 x 10

BB Inc press
20kg - 2 x 12
40kg - 10
50kg - 10
60kg - 10
65kg - 8
70kg - 8
75kg - 7 (pr I think)

Inv rows
BW - 5 x 10

Russian twists
20kg KB - 4 x 20
Plus
1st bit of Turkish get up (punch n crunch bit)
4 x 5 per side with 20kg KB

Lying hamstring curls with bands
5 x 12

Lying DB Tri extensions
10kg DBs - 12
12.5kg DBs - 12
15kg DBs - 12
17.5kg DBs - 12
20kg DBs - 12 (think that's the heaviest I've ever gone on these.

Foam rolling
Upper & middle back
Glutes
Hammies
Calves
Quads
IT bands

Cricket ball on glutes and calves and shins

Inspector Coptoor

Trained in Ironside this morning with Daz.
This was my second time doing strength 1 this week so did regular squats instead of box squats.

Strength 1

Warm up - 2 x 10
Sumos
Scap push ups
Over unders
3Ls
Step overs
YTWs
Hamstring walks

Squats
20kg - 10
60kg - 2 x 5
80kg - 5
100kg - 5 x 5

https://www.youtube.com/watch?v=lZd0ekZ0XVg

4th set
Squats still need a lot of work but arent as good morningy as they used to be

RDLs
40kg - 3 x 10
50kg - 1 x 10
60kg - 1 x 10
70kg - 1 x 10

Ab pull downs (green band)
5 x 10/10

Chins
BW - 2 x 8
+10kg - 5 x3
will increase these a little next week to 11.25kg and try to hit 5 x 3 again

DB floor press with a pause at bottom
22.5kg DBs - 2 x 8
32.5kg DBs - 5 x 8

It's all about the PAUSE!

https://www.youtube.com/watch?v=daG9VOEnErI

DB side bends
32.5kg DB - 12,12,12 per side
37.5kg DB -2 z 12 per side

OH plate extensions
20kg plate - 100 reps

some foam rolling

COH

Liam Henners257 wrote: »

It's all about the penis

:eek:

Hanley

Good work on making the video private so no one could see it.

You should try pause squats.

I had someone in a paused guard before transitioning to a paused arm bar today.

Inspector Coptoor

Hanley wrote: »

Good work on making the video private so no one could see it.

some people could see it, ie, people who are subscribed to my channel

Hanley wrote: »

You should try pause squats.

why?

Hanley wrote: »

I had someone in a paused guard before transitioning to a paused arm bar today.

That's nice.

sounds very functional

Hanley

Liam Henners257 wrote: »

some people could see it, ie, people who are subscribed to my channel

So it's not private, it's subscription only? Youtube wasn't very clear.

why?

Because everything paused is better?? Or is it just for upper body?

Inspector Coptoor

Hanley wrote: »

So it's not private, it's subscription only? Youtube wasn't very clear.

It's not private now anyway. its unlisted.
I didnt mean to put them up in such a a way that people couldnt see them

Hanley wrote: »

Because everything paused is better??

I dont know

Hanley wrote: »

Or is it just for upper body?

Again, I dont know.

itsallaboutheL

I don't want to be ripping on you.

But.. Jesus Wept Liam

Inspector Coptoor

I know. Still a long way to go with it but I'm trying to sort it

itsallaboutheL

Liam Henners257 wrote: »

I know. Still a long way to go with it but I'm trying to sort it

Didn't you have a coach for the past year?

Da Za

To be honest L, you are a mister know it alll!!!

You love to put people down for the things they've done.

It's at sad tbh!!!


Infairness........ Well done if you got a PR but other than that all I care is about is my lifting!!! My lifting is my perogative!!!

itsallaboutheL

Da Za wrote: »

To be honest L, you are a mister know it alll!!!

You love to put people down for the things they've done.

It's at sad tbh!!!


Infairness........ Well done if you got a PR but other than that all I care is about is my lifting!!! My lifting is my perogative!!!

I spent ages getting battered on here for not squatting and being fat. I can take it. If criticism is deserved then it's deserved. It's a discussion forum, if you but up ****ty ass squats they are going to be discussed. (not talking to you specifically liam)

As for your lifting? I suppose that speaks for itself. This is a ****ty little irish discussion forum not outlaw powerlifting as much as you'd like it to be.

Da Za

I personally can take your criticism, but sometimes you just love to bull**** and act the prick.....which I know that's what you're like.

I actually like people's criticism and thoughts and being up each others holes is a waste of time, which doesn't happen here which is a positive.....but there is a line where it can get people down, not talking bout me personally but you know what I mean!!

itsallaboutheL

I was texting henners while i posted that, he's a big boy and he knows what i'm like!

the drifter

actually...its not worth the ban...

Inspector Coptoor

Conditioning

Warm up - 2 x 10
Sumos
Scap push ups
Over unders*
3Ls
Step overs
YTWs
Hamstring walks

10' block
24kg KB swings
20s on/40s off
10-11 swings per round
Easy. 30 on/30off next time

15' workblock
24kg KB suitcase DL - 5 per side
DB press with 10kg DBs -10
pull ups - 5
12 rounds.
Pull ups started to die after round 5.
Went 5.5.5.5.5.4.4.3.3.3,2,3
Need a heavier KB for next time & up to 12.5kg on the DB press

Con block
12 carries with 50kg per hand - 20m
2*carries with 50kg per hand - 40m
Handy enough. Used straps on the two 40m runs

15' block
10 burpees
10 renegade rows
10 sit ups
8 & 1/2 rounds

Burpees suck with a degree of suckiness I can't really put into words.*
Renegade rows are evil.
Sit ups are a welcome break from the other torture.*

150 rep workout to finish
25 pull ups
25 x 40kg hang cleans
25 push ups to plates*
50 air squats
25 bench sit ups to standing press with 20kg DB
25 x push up to pull ups
13:58
Horrible, just horrible

Foam rolling & stretching

Very hard session but I enjoyed it.*

Inspector Coptoor

Wednesday 21/6/11

5.2km run in 31 mins

Strength 1

Warm up - 2 x 10
Sumos
Scap push ups
Over unders*
3Ls
Step overs
YTWs
Hamstring walks

Box Squats
20kg - 10
60kg - 2 x 5
80kg - 5
100kg - 5 x 4

RDLs
60kg - 2 x 10
70kg - 3 x 10

Ab pull downs (green band)
5 x 10/10

Chins
BW - 2 x 8
+11.25kg - 5 x 3
Got all of these. Will go same weight on sat morning & increase next week

DB floor press with a pause at bottom
22.5kg DBs - 2 x 8
32.5kg DBs - 1 x 8
37.5kg DBs - 1 x 7
32.5kg DBs - 3 x 10

DB side bends
32.5kg DB - 12 per side
37.5kg DB -2 x 12 per side*+ 2 x 15 per side

Tate press
10kg DBs - 100 reps
Stopped doing extensions as they cause elbow pain

Blue band pull downs
100 reps

Foam rolling
Stretching

Red Cortina

Enjoying the hols?????
Today is Tuesday:pac:

Liam Henners257 wrote: »

Wednesday 21/6/11

Inspector Coptoor

Red Cortina wrote: »

Enjoying the hols?????
Today is Tuesday:pac:

Haha!
Thanks for the update.
Im defo losing track of the days!

Inspector Coptoor

I'm going to a Ball in the K club on Saturday night and it's black tie so need a tux.

Called into Blacktie, Goatstown and got measured up.

Chest - 44
Waist - 34.5
Neck - 17

Happy with these numbers.
Down from highs of 56,39 & 19!

Inspector Coptoor

Damn double posting.

Rep session at 13:00 today.

Hanley

Liam Henners257 wrote: »

I'm going to a Ball in the K club on Saturday night and it's black tie so need a tux.

Called into Blacktie, Goatstown and got measured up.

Chest - 44
Waist - 34.5
Neck - 17

Happy with these numbers.
Down from highs of 56,39 & 19!

a 56 inch chest?!?!?!??! Did you have temporary implants?!??!

That's crazy. Even at a 41 inch waist I doubt my chest ever got much over 48 (I was wearing a 44 bench shirt at the time!).

itsallaboutheL

Holy ****! Well done man, I had forgotten how fat you were.

Inspector Coptoor

Hanley wrote: »

a 56 inch chest?!?!?!??! Did you have temporary implants?!??!

That's crazy. Even at a 41 inch waist I doubt my chest ever got much over 48 (I was wearing a 44 bench shirt at the time!).

I had a bad dose of teh moobs.
Diagnosis: it stemmed from being a fat b@St@Rd.
Treatment: stop eating pizza drizzled In olive oil before bed & stop making excuses why I didn't need to do conditioning & just do it.

Inspector Coptoor

Rep session

Warm up

SLDL
2 x 12.5kg DBs - 5 x 10 per leg
Only really ever did these with one DB so changed it up. Made it a good bit harder

Weighted sit up (5kg plate behind head)
5 x 20

Wide grip Pull ups
5 x 10 with blue band

Push ups with feet on bench
5 x 12

Bradford press
25kg - 5 x 12
1 rep was press in front & behind

BB row
40kg - 5 x 12

DB preacher curls
12.5kg DBs - 5 x 12

Did this session in rounds with 2-3 mins recovery between each round so had a bit of a conditioning effect.*

Didnt rush the rounds, just trued not to take any rest inbetween sets
Timed the last round and got 6:03

Stretching
Foam rolling
Cricket balling.*

Inspector Coptoor

Weight update - 99.1kg.
Not actively trying to lose weight. Just wanna stay around the 99kg mark for the GPC's but if it does drop I wouldn't be surprised.

Inspector Coptoor

Weight update - 99.1kg.
Not actively trying to lose weight. Just wanna stay around the 99kg mark for the GPC's but if it does drop I wouldn't be surprised.

Inspector Coptoor

Strength 2

Warm up - 2 x 10
Sumos
Scap push ups
Over unders*
3Ls
Step overs
YTWs
Hamstring walks


Deadlifts
60kg - 2 x 5
100kg - 5
120kg - 5
140kg - 5
Added belt
165kg - 5,5,5,5,5
Got all reps. Happy with that but it took a lot out of me.*
Sets 1,2&3 were fine.
Set 4 - I had to reset grip for last rep
Set 5 was fine*

DB step ups
BW - 8 per leg
2 x 20kg DBs - 4 x 8 per leg
BW - 8 per leg plus knee extension

Weighted bridging
+ 20kg plate - 4 x 45 seconds*

Benching
20kg - 2 x 10
40kg - 2 x 10
60kg - 8
80kg - 5
92.5kg -5,5,5,4,3
Just ran out of gas
Set 3 was good though

Supported DB rows
42.5kg DBs - 5 x 10

Weighted side bridging
+ 10kg - 3 x 30s per side

Seated DB Hammer curls
15kgs - 10
17.5kgs - 10
20kgs - 10
22.5kgs - 10

Stretching
Cricket balling

Very nearly a great session

Inspector Coptoor

Conditioning

Warm up - 2 x 10
Sumos
Scap push ups
Over undersÂ*
3Ls
Step overs
YTWs
Hamstring walks

10' block
10 rounds of 28kg KB swings
25s on 35s off
12/13 swings per round

15' work block
Walking DB lunges - 20m
2 x 20kg DB floor press - 10
Unsupported DB Rows @ 25kg - 10
7 rounds
Tough block

Con block
sledÂ*+ 30kg - 20m backward dragÂ*+ 20m forward pull
10 trips

15' block
28kg KB potato sack squat - 10
12kg KB Turkish get ups - 5/5
28kg KB rows - 5/5
5 rounds.
TGUs took ages and I'm pretty sure mine look god awful.Â*

One of those sessions where there were no major highlights but what needed to be done was done all the same

Inspector Coptoor

Conditioning

Warm up - 2 x 10
Sumos
Scap push ups
Over undersÂ*
3Ls
Step overs
YTWs
Hamstring walks

10' block
10 rounds of 28kg KB swings
25s on 35s off
12/13 swings per round

15' work block
Walking DB lunges - 20m
2 x 20kg DB floor press - 10
Unsupported DB Rows @ 25kg - 10
7 rounds
Tough block

Con block
sledÂ*+ 30kg - 20m backward dragÂ*+ 20m forward pull
10 trips

15' block
28kg KB potato sack squat - 10
12kg KB Turkish get ups - 5/5
28kg KB rows - 5/5
5 rounds.
TGUs took ages and I'm pretty sure mine look god awful.Â*

One of those sessions where there were no major highlights but what needed to be done was done all the same

Inspector Coptoor

Training could be quite limited in the next while.
Am looking after a guide dog puppy for the next three weeks and add to that the fact Im gonna be correcting 27 days from Thursday on a tight schedule, I dunno how much proper training I'll be able to do.

I have a couple of KBs in the car so will make some use of them for conditioning and I;m walking the dog, a lot, like 3 x 5.5km per day.

I may get some sessions in, I may not, I;m only after realising how much work this correcting is going to be.

COH

Liam Henners257 wrote: »

Training could be quite limited in the next while.

...

I may get some sessions in, I may not, I;m only after realising how much work this correcting is going to be.

I have a solution since I'm an expert at correcting ....

Gather all the papers in a big pile and f*ck them down the stairs

Any that get wedged in the banisters get A's
Any that land face up get B's
Any that land face down get C's
Any that land on the last step Get D's
Any that land in the guide dog puppy's sh*t get F's

Da Za

That's soft retard

Inspector Coptoor

Da Za wrote: »

That's soft retard

perhaps but Ive never hit myself in the back of the head with a bar either